With the increasing responsibilities and pressures of life, many people suffer from anxiety, stress, and mood swings. The food we eat also plays an important role in improving our psychological state.
There are certain foods that contain nutrients that help secrete happiness hormones, calm the nerves, and stimulate the brain. In this article, we will learn about seven foods that help improve our mood.
How do foods improve our psychological state
Foods directly impact our psychological state thanks to their effect on the brain and hormones. Some foods help secrete the happiness hormone, such as serotonin.
Some foods stabilize blood sugar levels, protect brain cells from inflammation, and improve gut health, which positively impacts our mood and psychological stability.
First: Dark Chocolate to Stimulate the Secretion of the Happiness Hormone
Dark chocolate is a food rich in antioxidants and minerals and has many benefits, such as:
- Giving the body light energy and improving concentration.
- Improving blood flow to the brain and reducing mental stress.
- Reducing levels of the hormone cortisol, which is associated with stress and anxiety.
- They contain compounds that stimulate the secretion of happiness hormones in the brain.
- Increase the production of serotonin and dopamine, which are responsible for feelings of well-being.
Second: Fatty Fish Rich in Omega-3
Fatty fish such as salmon, sardines, tuna, and mackerel are recommended to be eaten twice a week for the following benefits:
- Support brain health and improve communication between nerve cells.
- Reduces symptoms of depression and anxiety and improves focus and attention.
- Regulates serotonin and dopamine to improve mood.
Third: Nuts and Seeds to Regulate Hormones
Nuts and seeds contain omega-3, healthy fats, and important nutrients that:
- Nourish brain cells.
- Produce serotonin.
- Calms the nerves and reduces anxiety and tension.
- Reduces mood swings resulting from low energy.
- Supports nerve health and improves psychological well-being.
Fourth: Bananas as an Antidepressant
Bananas are a food rich in nutrients that improve psychological well-being and are an ideal meal for the following reasons:
- Calms the nerves and regulates blood pressure.
- Reducing feelings of stress and mental fatigue.
- Supporting the production of neurotransmitters associated with improving mood.
- Producing the hormone serotonin, responsible for feelings of happiness.
Fifth: Yogurt and Buttermilk for Gut Health and Mood
Both yogurt and buttermilk contain beneficial bacteria that affect gut health and, consequently, the brain and mental state. They help to:
- Improve sleep quality.
- Calm the nerves and improve mood due to their effect on the gut-brain axis.
- Reducing symptoms of anxiety and depression resulting from digestive disorders.
- A rich source of calcium and magnesium, essential for healthy nerves and brain.
Sixth: Oats for a Stable Mood
Oats contain complex carbohydrates that regulate blood sugar levels, thus preventing and improving mood swings. They also:
- Reducing stress and anxiety and calming the nerves.
- Producing the hormone serotonin, responsible for happiness.
- Supporting the nervous system and maintaining a balanced mood.
- Giving the body steady energy, which reduces mental fatigue.
Seventh: Berries to Combat Stress
Berries are a beneficial fruit for reducing stress and improving mood due to their antioxidant content. They help:
- Improving memory and concentration.
- Feeling energetic and alert.
- Improving brain function and reducing anxiety.
- Protecting brain cells from inflammation and depression.
- Reducing the secretion of the stress-causing hormone cortisol.
General Tips for Improving Mood with Food and Lifestyle
Mood and psychological well-being can be improved by maintaining a balanced diet and a healthy lifestyle. This includes meals containing carbohydrates, proteins, and healthy fats.
It is also recommended to eat fruits and vegetables daily and drink adequate amounts of water while reducing caffeine and sugar intake to reduce stress and mood swings.
This, in addition to exercising, getting enough sleep, getting exposure to sunlight, and engaging in enjoyable activities, are all simple steps that help calm the nerves and improve mood.
Article Summary
Food can play an important role in improving mood and reducing stress. Foods like dark chocolate, fatty fish, nuts, and other foods help boost happy hormones.
In addition to calming the nerves, stabilizing the psychological state, supporting brain health, and reducing anxiety, this can be achieved by choosing healthy foods and adopting simple habits that make the body feel comfortable and happy.